Cabbage and Mushroom Soup

Cabbage soups have been a staple in European and Asian cuisines for centuries, valued for being affordable, filling, and health-supportive. Mushrooms add depth of flavor (umami) while boosting immunity and providing important micronutrients. Together, they make a light but satisfying dish.

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Preparation Time

• Prep Time: 15 minutes
• Cooking Time: 30 minutes
• Total Time: 45 minutes
• Servings: 6

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Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 small green cabbage (about 5 cups), shredded
• 2 cups mushrooms (button, cremini, or shiitake), sliced
• 6 cups low-sodium vegetable broth
• 1 bay leaf
• 1 teaspoon thyme (dried or fresh)
• 1 teaspoon paprika (optional, for warmth)
• Salt and black pepper to taste
• 2 tablespoons fresh parsley, chopped

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Instruments Used

• Large soup pot or Dutch oven
• Cutting board and sharp knife
• Wooden spoon
• Ladle for serving

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Instructions

1. Sauté aromatics
   • Heat olive oil in a pot. Add onion and garlic, cook 3–4 minutes until translucent.
2. Add vegetables
   • Stir in carrots, celery, mushrooms, and cabbage. Cook for 7–8 minutes until softened.
3. Simmer
   • Pour in vegetable broth, add bay leaf, thyme, and paprika. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Finish
   • Season with salt and pepper. Discard bay leaf and stir in fresh parsley. Serve hot.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approx. Amount
Calories	110 kcal
Protein	4 g
Carbohydrates	18 g
Fiber	6 g
Fat	3.5 g
Saturated Fat	0.5 g
Sodium	350 mg
Vitamin C	55% DV
Vitamin K	60% DV
Folate	20% DV
Iron	10% DV

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Health Benefits

1. Immune support – Mushrooms contain beta-glucans, which help modulate immune function.
2. Heart health – Cabbage is high in fiber and antioxidants that support cardiovascular health.
3. Digestive health – Fiber aids digestion and maintains a healthy gut microbiome.
4. Weight management – Low in calories but nutrient-dense, this soup is filling without being heavy.

Reference: Valverde ME et al. Edible Mushrooms: Improving Human Health and Promoting Quality Life. Int J Microbiol. 2015.

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Healthy Tips

• For a richer flavor, add a splash of low-sodium soy sauce or tamari while simmering.
• Mix mushroom varieties (shiitake, oyster, cremini) to deepen the umami taste.
• Add a handful of spinach or kale in the last 5 minutes for extra nutrients.
• Serve with a slice of whole-grain bread for a balanced meal.